How to Treat a Lower Back Strain

lower back strain

Are you among the 80% of the population suffering from back pain? If so, you know just how painful and debilitating a lower back strain can be.

There are many causes of lower back strain. From heavy lifting, arthritis, and sitting wrongly, there are many every day causes that can strain the lower back. Luckily, there are also many ways to find relief, too.

Keep reading to learn how to treat your lower back strain and get back to enjoying each day.

Ice and Heat

So, what to do when you hurt your back first? Go straight for the ice.

As soon as you feel pain, place an ice pack (or frozen bag of food if you don’t have an ice pack) on the area of pain. Leave the cold compress on for 20 minutes and then follow it with a heating pad. Leave the heating pad on for 20 minutes.

Complete this ice and heat remedy at least two or three times a day or as long as the pain persists. The Cold helps numb the pain and reduces blood flow and swelling. The heat helps to loosen up any tight muscles and increases circulation necessary for healing.

Anti-Inflammatory Pain Relievers

Over-the-counter nonsteroidal anti-inflammatory (NSAID) medicines can provide significant relief. Look for ibuprofen (Advil) or naproxen (Aleve) and take as recommended.

Do not take them for more than a few days without a doctor’s permission as NSAIDs can cause stomach ulcers and other digestive issues.


Massaging the lower back muscles can help provide pain relief and aid in quicker healing. Massage motivates circulation and reduces pain singles. In addition, it relaxes the muscles which may be the cause of your pain.

Both a foam roller and a traditional massage will do the trick.

Stay Active

Sitting for long periods of time can put strain on your back, especially if you have poor posture (Learn how to fix your posture at your desk). If you have a job that requires sitting, be sure to get up multiple times a day and include some form of low-impact exercise into your daily routine.

Lower back strain sufferers are recommended to walk at least 10 minutes each day to reduce stiffness. There are also stretches you can do to bring relief. Try some yoga and stretch during the day.

Supportive Shoes or Insoles

A lot of lower back pain stems from other areas of the body, especially the feet and hips.

If you walk on the inside or outside of our feet or have high arches, you should purchase shoes designed for your foot type and walking habits. Orthotics will provide support all the way to your back and can significantly reduce back pain.

Lower Back Strain Be Gone

Now that you know how to treat your lower back strain, you can get back to living a healthy and normal life.

For more blogs like this, check out all of our health posts. Staying healthy is one of the best ways to prevent injury and reduce pain in your life.